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  #211  
Old 02-02-2010, 09:58 PM
Gregsimo Gregsimo is offline
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Day 28

Calves, Abs, Cardio day

DC standing calf raises
105x13 (1, 5, 15)
105x10 (1, 3, 5)

Lying leg raises - partner resistance
30
24
19

Crunches
19
17
17

Cardio
15 minutes medium pace Rowing, top resistance, 2800M covered

Ive had enough of DC work for calves, it is becoming tedious, next weke im going to do 3 straight sets followed by farmers walk. Then the week after i'll start 6 weeks of occlusion calf training. just need to wait til payday to buy some knee wraps.
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  #212  
Old 02-03-2010, 11:33 PM
Gregsimo Gregsimo is offline
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Day 29
SS workout 14

Squats
44x5x2
88x5x1
154x3x1
187x2x1
220x5x3 (equals PR)
http://www.youtube.com/watch?v=giQzNhn8Dl0

my spotter gets in the way abit but thats just about normal for him! he gets me wound up b4 my sets tho so i cant complain. at the start i am actually kicking off on him for being on his phone lol.

OH press
44x5x2
66x5x1
82.5x3x1
99x2x1
110x5x3 (equals PR)

Pendlay Row
44x5x2
92.5x5x1
121x3x1
143x2x1
165x5x3 (Equals PR)

Nice workout today, especially squats which were ridiculously easy. im expecting to hit a PR every workout until the end of next week when im changing my routine up. OH press and Rows have stalled, although OH press was slightly easier this time round.
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Last edited by Gregsimo; 02-07-2010 at 07:49 PM.
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  #213  
Old 02-05-2010, 05:06 PM
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Ellingham Ellingham is offline
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Thanks for the help mate, and nice work on the squats your form is impressive
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  #214  
Old 02-07-2010, 07:55 PM
Gregsimo Gregsimo is offline
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Day 31 (2/5/2010)
SS workout 15

Squats
44x5x2
93.5x5x1
148.5x3x1
192.5x2x1
225.5x5x3 (PR)

Bench press
44x5x2
88x5x1
121x3x1
148.5x2x1
170.5x5x3 (equal PR)

Deadlifts
88x5x2
132x5x1
176x3x1
220x2x1
253x5x3

Wide grip pullups

BWx9
BWx5
BWx4

My last Starting strength workout and it went well, hit another PR for squats and i've still got more. Stalled completely on Bench and DL's are beginning to feel heavy once more. From monday 8th i'll be starting a non linear split to try and gain some size before cutting for 8-12 weeks.
Im currently weighing in at 171 lbs. Which means in the past 8 months ive gained 38lbs averaging just over 1lb a week. my aim is to bulk to 175-180 before i cut, im hoping to do this in 6-8 weeks.
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  #215  
Old 02-08-2010, 12:10 PM
Gregsimo Gregsimo is offline
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Non linear split. Day 1
Hypertrophy Bench. 2/8/10

Bench press
137.5x10
132x8
121x8

Incline Bench
110x8
99x8
88x9

Dips
BWx9
BWx8

OUCH! i forgot what lactic acid feels like. im going to be one sore puppy tomorrow. After doing flat i had nothing on incline. I expected to get 10+ off 110. Dips were more laboured than normal.
Tomorrow is hypertrophy squat, my favourite
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  #216  
Old 02-08-2010, 12:55 PM
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Quote:
Originally Posted by Gregsimo View Post
OUCH! i forgot what lactic acid feels like. im going to be one sore puppy tomorrow.
You and me both!
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  #217  
Old 02-09-2010, 07:30 PM
Gregsimo Gregsimo is offline
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Non-linear split. Day 2
Hypertrophy Squat. 2/9/2010

Squats
176x10x2
176x9

Wide grip pullups
BWx9
BWx7
BWx6

DE Deadlifts 1 min between sets
143x2x2 (50%)
132x2x4 (47%)
121x2x2 (42%)

Squats were very good today, my form remained good til the end. Could have gone for 12 but im just easing myself in to the hypertrophy workouts as i need to be able to walk properly tomorrow! Next time round i'll be adding in some occluded squats, front squats or SLDL's.
Deads were lighter than i should be doing for DE work as my theoretic max is much higher than what ive been lifting toward in the past. i made it out at ~286 but my max is nearer 320.
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  #218  
Old 02-11-2010, 10:50 PM
Gregsimo Gregsimo is offline
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Non-linear split. Day 4
Hypertrophy military. 2/11/2010

Seated Military Press
88x10
88x8
77x8

Side raises
16.5x11
16.5x9x2

CGBP
110x12
110x10
110x9

Dips
BWx8x2
BWx7

All nice and routine stuff today, im beginning to like the feel of lactic acid again.
CGBP really took it out of me and so i only got low reps for dips. fresh i can get 15+ with bodyweight. Tomorrow is my nemesis lift. Deads!
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  #219  
Old 02-12-2010, 01:29 PM
Gregsimo Gregsimo is offline
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Non-linear split. Day 5
Deadlift. 2/12/2010

Deadlift
242x5x2

Good mornings
90x10x2
100x10

Pullups
BW+5kgx5x2
BWx6

One arm DB rows
70x10
70x7
60x8

DL's were nice and easy today, i will upload a vid later of my form which i think ive got spot on now
It was my first ever time doing good mornings so i went very light, i love the hamstring stretch from these. DB rows was a PR which i never expected but i powered through the reps. Tomorrow DE Bench.
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  #220  
Old 02-13-2010, 03:26 PM
Gregsimo Gregsimo is offline
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Non-linear split. Day 6
DE Bench. 2/13/2010

DE Bench press
93.5x3x8 (50% of 1RM)

Rear delt machine
60x12
60x11
60x10

My explosiveness was spot on today, i felt more in control of the bar than usual. IM still reeling from yesterdays DL workout. my hamstrings are screaming at me, something tells me they dont like good mornings
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